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The Factors of Cognitive Health

Cognitive health is brain health. It focuses on the retention of cognitive abilities like memory, motor skills and sensory stimuli that allows people to function as they age. This includes staving off mentally incapacitating diseases such as dementia and Alzheimer’s.

As one can imagine, the factors associated with maintaining brain health are innumerate, as are the remedies. Of course, the science isn’t settled on brain health, but not for want of trying. As the largest age cohort enters retirement age, and with the various disruptions of the COVID-19 pandemic psychologically lingering, it’s no wonder cognitive health is a primary wellness concern today. Nutrition, sleep, stress regulation and physical activity are all accessible methods of achieving cognitive health.

Many over-the-counter supplements and prescription drugs claim to benefit brain health. So, what measures do people take to maintain their brain health, and what does scientific research say about them?

Vitamins and Minerals

Omega-fatty acids are present in fish oil. Fatty acids reduce inflammation and increase brain function. For example, one study discovered that out of a sample of 1264 dementia-free patients over 80, no fatty acids were associated with the 233 participants who were diagnosed with dementia later. However, higher concentrations of the fatty acid Eicosapentaenoic Acid were found to be associated with a lower risk of contracting dementia and Alzheimer’s among those who don’t carry the gene that predicts contracting either dementia or Alzheimer’s (1).

It is possible that taking these supplements decreases the likelihood of someone contracting these diseases so long as that person doesn’t have the gene, or genes, that predict being diagnosed with them.

Another choice supplement for those looking to boost their memory is Gingko Biloba. It’s an antioxidant and cognitive aid with anti-inflammatory capabilities that relieve hypertension. It can also be used to treat anxiety and schizophrenia. Though it’s been used for centuries for various medicinal purposes, there’s no conclusive evidence to suggest that Gingko Biloba helps avoid contracting dementia or Alzheimer’s.

So, while these supplements are both far from a cure for degenerative disease, or a definitive defence against brain health, they might be effective in so far as someone has a deficiency in antioxidants, or perhaps they function as a placebo. Regardless, making a habit of taking regular vitamins is bound to contribute to overall health potential, especially considering their importance in maintaining the immune system and promoting cell repair. Greens products are popular supplements that are often rich in essential vitamins.

Diet

Modern research has also shown a significant relationship between cognitive health and our diet. Bacteria outnumber the cells in the human body, and more than 95% of them are found in the gut. When these bacteria undergo metabolic processes, they create a litany of compounds that send signals via cells, nerves or blood to the brain that are sometimes consequentially negligible, beneficial, detrimental, or all three (2). For example, bacteria can either increase or decrease the amount and availability of the hormone dopamine, which is consequential for our mental health as it mediates the brain’s reward system (2).

Regulating the types of foods consumed directly affects the availability of this substance to the brain which has consequences for behaviour. Ultimately, it is important to accommodate the symbiotic relationship between the brain and the gut by increasing the amounts of beneficial bacterium in the body.

Mediterranean Diet and Metabolic Efficiency

The past decade has also seen research and development confirm the vital role nutrient-rich foods play in brain health. The Mediterranean diet is popular for its focus on healthy fats like oils, fish and nuts, whole grains, fruit, and vegetables which are foods research has shown to lower the risk of heart disease and promotes healthy aging (3).

This diet is also high in fibre which gut bacteria convert into short-chain fatty acids, metabolites that have many physiological consequences for the body including facilitating communication between neurotransmitters, like serotonin and dopamine, and the nervous system. These neurotransmitters regulate stress, memory, sleep and digestion among other processes. They also provide an ample source of energy for the body’s metabolic processes (4).

In addition, vitamins B and E and iron are all present in the foods you eat and the supplements you take, and each has consequences for cognitive wellness. For instance, omega-3 fatty acids like fish, eggs and brussel sprouts help biomolecules to promote strong synaptic plasticity while Vitamin B6, found in various fruits and vegetables like bananas and broccoli, also helps to improve memory (5). Moreover, B vitamins are essential for cell repair, promotion of red blood cells and metabolism. Low levels of B vitamins and iron increase the risk of depression and fatigue.

The Menu Matters

Foods that are rich in fibre and vitamins span most food groups. Research repeatedly shows that a varied diet is in the best interest of cognitive health. Dark and leafy greens, legumes, grains, fruits and vegetables, nuts, poultry, and fish can be found together in many healthy recipes on the web. Breakfast, lunch, and dinner options with these items include the Aint no Yolk omelet, Champions Scramble, Get Shredded Hash, Casbah Chicken, Coconut Chickpea Curry, Lem-N-Pepa Chicken, Cape Cod, Molte Bene Chicken, Turkish Bowl, and the Seoul Bowl with Kimchi. Kimchi is a probiotic packed with essential vitamins that fuel the brain by promoting good metabolism.

Social and Environmental Factors

Cognitive health also encompasses the capacity to think critically, to learn and to develop the mind. Much research suggests that brain health can be influenced by not only dietary and physical modifications but also genetic factors. Ultimately, you have control over the expression of some genes, while there are some for which you have no control. Furthermore, exposure to certain environments can exacerbate the expression of a particular gene, causing genetic mutations that foster detrimental diseases.

For example, stress is an environmental influence with both beneficial and adverse effects on mental and physical health. Some stress is good and can be responded to constructively by overcoming challenges and gaining confidence. Alternately, toxic stress is a comparatively debilitating form of stress where a person’s coping mechanisms are insufficient to mediate a stressor. In these cases, people might lose self-control and succumb to unhealthy behaviours like isolation and self-medication (6).

Research suggests that alcoholism, a form of self-medication, is itself a genetic disease with corresponding genetic precursors. In addition, alcohol has been found to cause gene mutations that can cause disease (7). This is an example of how environmental factors like unmitigated stress might contribute to alcoholism. This might also instigate a series of other destructive behaviours that harm the brain, including deficiencies in essential vitamins and minerals that comes with eating less resulting from a low appetite.

Ultimately, gene expression is regulated by DNA, which is regulated by metabolism. Diet plays an essential role in gene expression, and too much stress is a harmful environmental influence on the ability to have a good diet, and therefore negatively impacts cognitive health.

Regular social interaction unsurprisingly contributes to cognitive health as well. Human interaction increases psychological health, which helps to create constructive norms for physical health. Humans are social animals and need stable, dependable relationships to thrive.

Moreover, cognitive health is implicated in many health and lifestyle factors. Sometimes they are genetic, but there are many circumstances where you can exert influence over your brain’s health. Whether it’s by ascribing to a diet that promotes healthy bacteria, or by taking supplements to enhance essential vitamin deficiencies, research shows that these are steps in the right direction to increasing your cognitive abilities. Environmental and social factors also influence cognitive wellness, so it’s important to build productive relationships and constructive habits that fuel your ability to preserve your brain’s health.

Sources:

(1) https://www.mdpi.com/2072-6643/13/2/461

(2) https://www.health.harvard.edu/staying-healthy/whats-the-connection-between-the-gut-and-brain-health

(3) https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/

(4) https://my.clevelandclinic.org/health/articles/22513-neurotransmitters

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/

(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573220/

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056340/

(8) https://scholar.harvard.edu/files/sendhil/files/976.full_.pdf

You don’t have to head to a traditional gym to get a good workout in. Here’s some ideas to change up the typical gym routine that are not only going to get your body moving but are super fun too! Grab your fitness buddy and check out these fun and fit YYC spots.

Rumble Boxing

Our Fit Kitchen team LOVES Rumble Boxing! Jason even does one on one training with Coach Olsen. They offer heavy bag classes suitable for all skill levels, as well as bootcamps and personal training. You will learn the basic moves at the beginning of the class and you can rent hand wraps and gloves at the location too. The music and vibe alone will get you motivated!

2 Locations: 720 17 Ave SW

5149 Country Hills Blvd NW Unit 310

Price: First class is free! ($28 after that for a single class)

Website: https://rumbleboxing.com Instagram: @rumbleboxing

Calgary Climbing Centre

Rock climbing has exploded in popularity over the past few years since it became an Olympic sport in 2021. If you haven’t tried it yet, then the Calgary Climbing Centre can help you out. They have 5 locations spread out through Calgary which offer bouldering, rope climbing, speed climbing and fun walls for kids. Bouldering is the most accessible option since it doesn’t require any ropes, harness or previous knowledge. Don’t worry, there are soft mats underneath to catch you when you fall. You can rent all the required equipment at each location. SoCal Bouldering (pictured below) is their newest location which opened just a few months ago in the Shawnessy shopping centre.

Location: 75 Shawville Link SE (SoCal Bouldering), see website for other locations

Note: The Stronghold location is currently under renovation

Price: $22 to drop in for adults, $17 for youth

Website: https://www.calgaryclimbing.com Instagram: @calgaryclimbing

Beach Volleyball

Did you know Calgary has 7 free beach volleyball courts around the city? All you need is a few friends and a ball in order to play and get your heart rate up. The courts can’t be booked so it’s first come, first served. You may have to wait if the weather is nice. You could always bring a picnic or some cold drinks to enjoy while you wait.

Locations: Shaw Millennium Park, 1220 9 Ave. S.W. (3 courts)

Signal Hill, 6305 Sierra Morena Blvd. S.W. (1 court)

Rocky Ridge, 10427 Rocky Vista Dr. N.W. (1 court)

Pumphouse Park, 2240 Pumphouse Ave. S.W. (2 courts)

Price: Free!

Website: https://www.calgary.ca/parks/activities/beach-volleyball-courts.html

Activate Games

Do you like video games but also like staying active? Have you ever wanted to be a spy? If so, then you don’t want to miss the experience of Activate Games! This is not your average workout or fitness class. Bring a group of 3 to 5 people and you will play a variety of games during your 75 minute slot that will test your agility, reaction time, coordination and speed. Activate has 9 rooms which feature games like avoiding lasers, climbing on light up holds, hitting light up targets and running across light up floor tiles. It is recommended that you make a booking on their website before arriving.

Location: Unit 146 – 13226 Macleod Trail SE (second location coming this summer in the NE)

Price: $25 per person

Website: https://activate.ca/calgary-south-west Instagram: @activatecanada

Calgary Outdoor Yoga

Yoga can be a relaxing yet challenging activity for both your body and mind. It can be even more restorative when done in the great outdoors. Krystal has been leading outdoor yoga classes in Calgary for many years and will be doing so again this summer. Classes will start on May 7^th and go until October. They are offered at a few different parks and are open to all skill levels. All you need to bring is a yoga mat or towel, and some water for your practice. For a unique experience, try the sunset yoga class at Mahogany lake which is open to everyone.

Locations: Stanley Park, 4011 1A St. S.W. (Sundays 1 pm)

Divine Mercy Soccer Field, 228 Mahogany Blvd SE (Sundays 10 am)

Mahogany Lake, 29 Masters Park SE (Sundays 7 pm)

Price: $15 per class

Website: https://www.outdooryoga.ca/ Instagram: @outdooryoga

Aradia Fitness

Have you always wanted to run away to the circus or to defy gravity? You can get pretty close with the unique classes at Aradia Fitness. This studio offers a variety of classes from ballet and Zumba, to pole dancing, aerials and silks. You can register on their website and they have lots of classes suitable for beginners.

Locations: #106A-9705 Horton Rd SW

Price: $15 to $32 for individual classes, $68 new client special – unlimited classes for 2 weeks

Website: https://calgary.aradiafitness.com/ Instagram: @aradiafitnesscalgary

*The following information is not intended as medical advice. We always recommend talking to your doctor before starting a new diet.

You may have heard about intermittent fasting (IF) from a nutrition influencer, weight loss guru or a friend. It seems that IF has taken over as a huge nutrition trend in the past few years. Although it may seem like a modern trend, cultures and religions all over the world have been fasting for centuries. For example, Muslims fast each day during the religious period of Ramadan, which is currently taking place.

So why is intermittent fasting so popular and is it really all it’s cracked up to be? Is it a miracle cure for your ailments or the nutrition solution you’ve been waiting for? In this blog post I want to unpack the truths and bust the myths behind IF in order to leave you with accurate information, so you can decide if it’s right for you.

Skipping Breakfast Means I’m Fasting, Right?

Depending on the type of fasting you’re engaging in, this may or may not be true. Intermittent fasting, reduced meal frequency or time-restricted eating are all similar terms which describe a period of avoiding food, followed by a period of eating. This can be done in a variety of ways. Some people choose to fast one day and eat the following day, called an alternate fast. Others prefer to keep a consistent schedule and limit the hours in the day when they eat. The most common example would be an 8 hour eating window, followed by 16 hours without eating (8/16). Some people choose to extend the eating window to 10 hours, and fast for only 14 (10/14).

Breakfast tends to be the meal that is most commonly skipped in an 8/16 or 10/14 fast since it is often eaten alone and at home. This method allows you to continue eating lunch and dinner with your friends or family.

Won’t I Be Hungry When I’m Fasting?

It’s likely you’ll be hungry for the first couple days or week as you’re adjusting to a new way of eating, but this is to be expected. However, after this period, the data suggests that hunger levels tend to remain steady or may even decrease after a period of IF (1). Some studies reported that hunger may increase a little bit before bed time (2).

Intermittent Fasting is the Same as Any Other Diet

This one is partially true. The general principle behind any diet is that you are restricting your calories compared to what you would typically eat and compared to the calories you are expending each day. In this sense, IF is like other diets because you are restricting your caloric intake to a small time period, meaning you will likely be eating less than you normally would be.

Most of the health benefits that come from IF, like weight loss, lower blood pressure or reduced blood glucose levels are due to less calories being consumed (3). However, several studies have shown additional benefits to IF that haven’t been seen with general caloric restriction (3). In fact, some of these health benefits have been shown to occur regardless of any weight loss.

One of the theories behind why this happens is related to IF’s impact on the circadian rhythm (3, 4). The circadian rhythm has to do with the regulation of our body over a 24-hour period, from wake and sleep, to eating, hunger, mood and hormone release. It has been shown that IF can impact genes that are related to the circadian rhythm and that IF can also improve sleep quality and duration (3). This means that even if you aren’t using IF to lose weight, it may have a positive influence on your body by way of regulating your daily cycle.

Intermittent Fasting is the Magic Weight Loss Solution

It may not be magic, but it can be a solution for some people. As mentioned above, IF can be very effective in generating weight loss. Most studies done on IF have been at least 8 weeks long and these showed weight loss of about 4-8% compared to baseline weight (5). Longer studies from 12 to 26 weeks generally showed higher levels of weight loss from 8-13% (5).

When studies have compared IF to a general calorie restricted diet, they have usually found similar results in terms of weight loss (1). In the studies that followed up with participants after a period of time, they found that both groups re-gained a similar amount of weight too (1).

Drinking Water While Fasting Will Cancel Out Any Benefits

This is a complete myth! Water is essential for many functions in our body like circulating nutrients, removing waste and maintaining temperature. It’s true that Muslims who observe a strict fast during Ramadan go without water while the sun is up. This is done as an act of self restraint and to show their faith in Allah.

If you are trying out IF for health purposes, rather than religious ones, it is advised to continue drinking water during your fast time. This is especially important in hotter months and if you are exercising. Since water on its own does not have any calories or sweeteners, it will not have an affect on the body’s glucose or lipid levels. You may also choose to enjoy other beverages such as lemon water, sparkling water, tea or coffee without added sugars, sweeteners or fats. If you’re fasting for medical reasons, talk to your doctor about beverages you can drink during your fast time.

All Methods of Intermittent Fasting Have the Same Effects

This is not completely true. Several studies have shown that a variety of fasting regimens can lead to health benefits like weight loss and improved blood glucose levels. One review of many studies found that the alternate day fasting method was the most effective in generating weight loss (5). This involves no calories consumed one day and a normal diet consumed on the following day.

Intermittent Fasting is Safe for Everyone

This one is certainly a myth. As with any new diet, it’s important to check with a doctor before trying something new. IF can be especially dangerous for people who are at risk for an eating disorder, or those who require a high caloric intake. This can include women who are pregnant or breast feeding, children and teens, people trying to gain weight or muscle, and many others. For most other people, IF is quite safe and has few risks or side affects. This is the case assuming the maximum fast time is 24 hours. There may be additional risks for a longer fast.

Sources:

By now, you’re probably aware of the many benefits that meal prep can bring to your life. You can save time, money, and energy each week by preparing meals in advance or by using the services of a meal prep company. If you’re interested in learning more about the general benefits of meal prep, and missed our last blog post on the topic, you can check it out here.

In this post, I wanted to zoom in on the advantages of pre-prepared meals for weight loss in particular. Since losing weight can be hard enough on its own, why spend your precious time tracking calories each day, and worrying about what to cook? You can easily take the guesswork out of eating for weight loss by following a few simple principles, or by enlisting the help of an expert, like our nutritionists at Fit Kitchen.

Principles of Eating for Weight Loss

Understand the Basics

Weight loss ultimately comes down to consuming less calories than those you’re expending. Energy in needs to be less than energy out. Energy in comes from the food and beverages you consume during the day, and energy out comes from moving your body, doing everyday tasks, exercising, and from your body maintaining itself. The calories in food and drinks come from carbohydrates, proteins, fats and also alcohol. There is no one-way to reduce your calorie intake. It can be done by eating smaller portions, replacing meals with lower-calorie options, eating more whole foods and less ultra-processed foods, and many other ways.

Choose More Fruits and Vegetables, Whole Grains and Lean Proteins

Why should you choose these food groups? Fruit, vegetables and whole grains are high in many nutrients, including fibre. Fibre is an indigestible form of carbohydrate that helps our digestion and also keeps us full for longer. Eating more of these high fibre foods can increase your satiation and thereby keep your hunger down between meals.

Lean proteins like white fish, tofu, legumes, or skinless, white poultry are lower in fat and calories than other proteins like beef, pork or lamb. For example, a 3 oz serving of tofu has 78 calories and 4 g of fat while a 3 oz serving of lean ground beef has 218 calories and 13 g of fat. Try replacing the meat in a few meals each week with a lean protein, and replacing a few high calorie snacks like chips or crackers with some raw vegetables or fruit. This can go a long way to reducing overall calorie intake and helping you to lose weight in a healthy way.

Rethink Your Cooking Methods

How we cook and eat food has a lot to do with the calories we take in. Cooking habits like deep frying or pan frying in high amounts of butter or oil can add a large amount of fat and calories to foods. Instead of frying food, you can bake, boil or steam it instead. If you do want to fry, try using a non stick pan or just a small amount of non stick cooking spray.

Some other habits that can quickly increase your calorie consumption include adding lots of cheese on top of food, and using high fat dips and salad dressings. If you’re missing the extra flavour that cheese or dips give your food, try garnishing with fresh herbs, a squeeze of lemon, or a dash of hot sauce. Dips and dressings can also be modified by using low fat Greek yogurt instead of sour cream, or using a vinaigrette with olive oil instead of a mayo based dressing.

How Can Meal Prep Help?

Knowing how to eat healthy in order to lose weight is only a small part of the challenge. Now it’s time to put your plan into action and to cut down your calories… but where do you start? This is a tough question, but meal prep and meal planning can be a great starting point. It can be hard to avoid processed or fast food if you’re always in a rush when cooking or eating. Taking the time to plan and prepare nutrient-dense, lean recipes once, or a few times a week, will mean you have a ready-to-eat meal when you need it most. This can help curb cravings, binging and snacking because you already have a plan for what your next meal will be.

A meal prep service like Fit Kitchen can also be a huge help when you’re eating for weight loss. We can take the effort out of choosing recipes, counting calories, and portion control with our customized weight loss meal plans. If you aren’t convinced of the benefits, take a look at the evidence below.

What Does the Science Say?

In 2016, a group of researchers studied whether a meal plan with pre-packaged and portion controlled meals could impact weight loss compared to a diet chosen and cooked each day by the individual (1). After a 12 week trial, they found that those participants who received the portion controlled meals lost significantly more weight than the other group. Although the participants in this study also received weight loss counseling, it is possible that the pre-packaged meals on their own could also be beneficial since they reduce the work required at home to eat a healthy diet.

A study from 2020 on the effectiveness of a workplace weight loss program (2) found that when participants planned their meals in advance more often, they were able to lose more weight overall. The authors also noted that meal prep is “an important long-term goal rather than an effective short-term goal”. This means that the longer you implement meal planning in your life, or if you can make it a consistent habit, you will be able to see greater results in the long run and more weight loss.

In a French study from 2017, over 40,000 adults were surveyed about their eating and meal planning habits (3). The authors identified that people who planned their meals tended to have more variety in their diet and adhered better to the national nutrition guidelines. It was also found that frequent meal preppers were less likely to be overweight or obese. Although the study couldn’t identify if it was meal prep that had caused these individuals to lose weight or maintain a lower weight, it could certainly be a contributing factor.

Give It a Try!

If you want to meet your weight loss goals, increase the variety in your diet, cut out fast food or just save time cooking, then you have to give meal prep a try. There are lots of resources online to find healthy, low calorie recipes that are quick and easy to make. Look for recipes that are high in vegetables, lean proteins and whole grains. Think about salads, grain bowls, stir fries and soups, for example. Investing your time once or twice a week to prepare these meals in advance will free up the rest of your days and your mind.

If you’re short on time, let Fit Kitchen help you out! If you’re interested in trying out a weight loss meal plan, we offer 3-day meal plans so you can try it out. Our lean meals are designed to be lower in calories so they’re perfect for those who might be trying to lose weight. Don’t worry, they still taste great and you won’t get tired of them! Below are some examples of our lean meals that are 300 calories or less when you choose the small option.

Sources:

1: https://onlinelibrary.wiley.com/doi/10.1002/oby.21481

2: https://pubmed.ncbi.nlm.nih.gov/32301494/

3: https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-017-0461-7

Have you ever been on a food blog or Instagram page that claimed they had the solution to easy meal prep? You may have seen a brightly coloured salad or stir fry packed into identical aesthetic glass containers too. The truth is, there is no ‘one way’ to meal prep and you have to find what works for you.

It can seem daunting at first to plan all your meals in advance, but there are so many benefits that I’m sure you’ll be making it a habit in no time. You have likely heard that meal prep can save you money, but did you know it can improve your health too? Keep reading to find out what these benefits are and how preparing meals ahead of time can improve your life!

Health Benefits of Weekly Meal Prep

Firstly, when your meals are prepared in advance, it means you won’t be going out to eat or eating ultra-processed, convenience foods either. Restaurant food and ultra-processed foods like frozen pizza tend to contain much higher amounts of fats, sugar and sodium compared to meals cooked at home and from whole ingredients. It has also been shown that we eat more fruits and vegetables when we prepare meals ourselves. That means by eating more food cooked at home, you’ll be on track to eating a more nutritionally dense diet.

Secondly, meal planning can help us avoid eating impulsively or binge eating. When a meal is ready to eat and its portion is controlled, we are less likely to overeat or eat high calorie snacks between meals. I know I often grab a bag of chips or crackers when I get home to stave off my hunger while I begin preparing dinner. If I had a meal ready to eat, then I wouldn’t need this snack of empty calories and could enjoy a healthy meal right away.

Lastly, meal preparation can be a valuable tool for those that adhere to a specific diet or have distinct nutritional goals. For example, your goal might be to consume 30 g of fiber each day to improve your intestinal health. A goal like this can be very difficult to accomplish if your meals are not carefully planned out. By planning in advance, you can purchase specific ingredients to help meet your goals and you can portion out how much to eat of them every day.

Stressed Out? Meal Prep Can Help!

Anyone with a busy life knows the stress of packing a lunch or cooking dinner at the last minute. Another benefit of meal prepping is that a lot of this stress can be avoided by preparing meals in advance. Try to carve out a couple hours each week when you’ll be able to shop, cook and clean up without anything derailing or distracting you. Make this time fun by listening to music, a podcast, or cooking with your partner or a friend. Then you’ll have a set of meals, ready-to-go for those busy mornings rushing off to work or those nights when cooking is the last thing you want to do.

Meal prep can also save you a lot of time in the long run. It may seem time intensive to plan recipes, buy groceries and do a lot of cooking all at once or on a few occasions throughout the week. However, you will end up saving more time throughout the week since you will only have to cook and clean up once, or a few times, rather than before and after every meal. The time you save could be spent on activities like exercise, socializing with friends, or spending time with family.

Food Groups and Macronutrients to Consider

The type of meals you decide to prepare will depend on your personal nutrition, fitness and health goals. For example, if you’re trying to increase your muscle mass, you would want to include lots of high protein foods in your meals like meat, fish, dairy and legumes. If you’re trying to lose weight, you could focus on low calorie/low fat meals like salads or bowls made with whole grains and lots of vegetables.

If you’re going for a general healthy diet, it can be helpful to follow the recommendations of Canada’s Food Guide. The guide recommends filling half your plate with fruit and vegetables, one quarter with protein foods, and one quarter with whole grains. Whole grains can include brown rice, whole grain bread, quinoa, barley and many others. I have attached links below to some of my favourite meal prep recipes that follow these guidelines and are packed with flavour.

Breakfast: Try preparing Freezable Breakfast Sandwiches or Homemade Granola with Yogurt and Berries

Lunch and Dinner: Try making Sweet Potato and Black Bean Burritos , Thai Red Curry Chicken, or Taco Soup

Snacks: Try snacking on Homemade Trail Mix or Lemon Blueberry Oatmeal Cookies

Remember . . .

When following a recipe, feel free to add or subtract ingredients based on your preferences and what you have on hand. Especially for the breakfast sandwiches, curry, and burritos, you can swap out whatever vegetables you enjoy most or you could use a different protein source.

Are you convinced?

Did these health benefits and recipes sound good to you? If so, then meal prep might be the next step in your journey to a healthier lifestyle. Whether you start by doubling your dinner recipe tonight to have lunch for tomorrow, or diving in and prepping a weeks worth of meals at once, you’ll be on your way to eating a better diet in no time.

If you’re still worried about the time commitment and unsure of where to start, Fit Kitchen is here to help too! We can get you started with some delicious and healthy meals to inspire you and keep you fed on those extra busy days.

Gut health is really at the forefront of wellness trends these days, and it is for a good reason! Having a healthy gut not only impacts digestion, but also has the potential to benefit the brain, immune system, cardiac system, lungs, eyes and even oral health [3]. It is an incredibly fascinating area of emerging research in health and nutrition.

I don’t want to weird anyone out, but your digestive tract is home to approximately 100 trillion microorganisms (bacteria, viruses, fungi and protozoa) that quite literally live to serve you [1]. I like to think of them as your own individualized fan club, that is entirely unique to each individual. These little supporters form a complex ecosystem known as the ‘gut microbiota’ which plays a crucial role in metabolism, immune function, and nutrient absorption [2].

If you have ever dug into the topic of gut health, you will no doubt have come across mentions of probiotics, and perhaps even prebiotics. It is hard to keep these biotics straight so I wanted to clarify the differences.

Prebiotics and Its Sources

Prebiotics: Prebiotics can be defined as non-digestible food components that support the growth of probiotics and the beneficial bacteria that exist in the gut so they can flourish. [4] Prebiotics are either specific carbohydrates or fermentable dietary fibre that in simple terms serve as food for your good gut microbiota.

Prebiotics can be found in:

Onions
Garlic
Bananas
Oats
Bamboo Shoots
Cabbage

Probiotics and Its Sources

Probiotics: Probiotics are defined by the World Health Organization as live bacteria that may provide health benefits when consumed in adequate amounts. These microorganisms can be found in fermented foods and probiotic supplements. [5] Probiotics serve in complement to your existing good microbiota, and help discourage bad microorganisms in the gut.

Probiotics can be found in:

Yogurt
Kimchi
Sauerkraut
Miso paste
Kombucha

The bottom line is that incorporating these foods into your diet can have benefits to your health with little to no drawback! An easy and accessible way to increase your consumption of both pre- and pro-biotics is by including them in your meals. There are many meals we have on the current menu that would fall into one or both of these categories.

Meals that contain prebiotics, probiotics, or both:

Bangkok Green Curry
Mighty Muesli Overnight Oats
The Seoul Bowl
CocoBanana Protein French Toast
Buddha Bowl
Coconut Chickpea Curry

30. Wang B, Yao M, Lv L, Ling Z, Li L (2017) The human microbiota in health and disease. Engineering 3: 71-82
Preveden, T.; Scarpellini, E.; Milić, N.; Luzza, F.; Abenavoli, L. Gut microbiota changes and chronic hepatitis C virus infection. Expert Rev. Gastroenterol. Hepatol. 2017, 11, 813–819.
Jenkins G, Mason P (2022) The Role of Prebiotics and Probiotics in Human Health: A Systematic Review with a Focus on Gut and Immune Health. Food Nutr J 7: 245. DOI: 10.29011/2575-7091.100245
Gibson GR, Roberfroid MB. Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics. J Nutr. 1995 Jun;125(6):1401-12.
World Health Organization. Guidelines for the Evaluation of Probiotics in Food. Report of a Joint FAO/WHO Working Group on Drafting Guidelines for the Evaluation of Probiotics in Food. 2002.

It’s possible to be each exclusively, but why not be both? Health and efficiency habits often intersect; whether you are consolidating your workout to maximize intensity or getting an adequate eight hours of sleep to curb drowsiness during your productive hours. Ultimately, the landscape of efficiency is fully imbued with reverence for health. There are endless ways to save both time and energy and contribute to your health without going too far beyond your reach (but don’t let it stop you). You might already be practicing methods that integrate health habits and efficiencies, such as:

Exercising
Meditating
Consuming regular nutrients
Socializing
Practicing self-improvement
Sleeping

These, of course, are some of the bonafide beneficial habits of health and wellness. Perhaps we might consider how these habits demonstrate a relationship to efficiency and, more specifically, time and energy preservation and procurement. While I’m no accredited health specialist, the aforementioned habits are widely corroborated by evidence, credibility and experience. Without sounding grim, the cost of continually neglecting these health practices could be sickness and death, so discussing how these habits might be efficiently integrated in our lives poses an unequivocal benefit to those who wish to live more productively and harmoniously.

Much like a cost-benefit analysis, we might assess whether the exertion of energy involved in a task yield either a surplus or deficit of energy. In the case of an energy surplus, we know that the health habit in question has an efficiency component (meaning efficiency). For instance:

Health habit and energy: sleep

Saving energy: sleep for exactly 8 hours

= Energy surplus: use for exercise, for mental sharpness

Here, we observe that the benefit of sleeping for 8 hours is having more energy. On the contrary, if we were to sleep for more than 8 hours, we would have an energy deficit because sleeping expends energy, which in turn yields less energy to be spent elsewhere.

We can perform a similar analysis in relation to time efficiency:

Health habit and time: exercise

Saving time: maximize intensity of exercise for less time =

+Time surplus: for work, socializing, and meditation

Here, we observe that the benefit of high-intensity exercise is more time. On the contrary, the result would rather predictably be a time deficit given a longer exercise period, therefore procuring less time to dedicate elsewhere.

As you can see, there’s no one-size-fits-all approach to integrating health practices and efficiency in our lives. Most health habits will procure either a time or energy surplus to make room for other beneficial practices. However, efficiency is optimal when individuals are discerning about adopting health practices that might equally address time and energy procurement, as well as effectiveness. These examples are more specific. For instance:

Health habit in relation to time and energy: taking vitamins

Saving time and energy: Supplements essential nutrients you might have to spend time, or exert energy, to acquire, such as spending time in the sun or adjusting your diet =

Time and Energy surplus

Health habit in relation to time and energy: meal preparation

Saving time and energy: Optimize your time and energy for later by intentionally preparing nutrient-rich food in advance =

Time and Energy surplus

While health and efficiency are by no means mutually inclusive, it’s possible that contextualizing health through the lens of efficiency might make us healthier in the long-term. Efficiency happens when time and energy are optimally exerted or, in many cases, saved. For example, one might make an analogy from fuel efficiency; whereby the optimization of an energy producing and expending machine is contingent upon the functionality and integrity of its constituent parts, and the operator.

Proportionally, healthy bodies need adequate inputs and modes of conservation. This is like defining biological homeostasis. In other words, a collection of small decisions and their consequences over time contributes to the preservation of holistic health. Considering that, what contributes more to longevity than an efficient whole-body machine?

In summary the reality of our lives is that if we can build efficiency into our health practices we are more likely to establish habits that stick with us.

There’s much that has yet to be discovered about sleep, and while we understand it rather comprehensively, it remains difficult to explain how sleep relates to our conscious experience. That obscurity might discourage us from taking sleep seriously as a viable health practice.

There are many distractions that make getting adequate sleep harder to achieve. Unfortunately, positive cultural influence on sleep is virtually nonexistent.

However, as health and wellness become greater priorities within society, it seems inevitable that sleep will become more persuasive as a means of achieving wellness equilibrium.

The Science of Sleep

Sleep architecture defines what sleep is, and how it is optimally achieved. There are biological processes initiated by the brain under optimal conditions that form sleep architecture.

For example, sleep is aided by an intuitive biological clock tracked by the brain called circadian rhythm, which responds to environmental conditions – particularly to the presence of light. It also dictates hormonal behavior during sleep. The length of sleep necessary varies, but most people need seven to eight hours in order to adequately accommodate the sleep cycle.

This process is comprised of more than a few cycles of various sleep stages.

REM (Rapid Eye Movement)
NREM (Non-Rapid Eye Movement)

These are the types of stages undergoing during sleep. It is during NREM sleep that the brain begins to synthesize chemicals, repair cells, and optimize neuronal functioning and pathways. These processes continue during REM sleep.

Yes, of Course, Sleep Has Health Implications

This insight isn’t obvious. While diabetes and heart disease are not directly correlated with a bad night of sleep, they are compatible with multiple nights of inadequate sleep.

Moreover, much like how we approach dietary and exercise measures, a composite of consistent behavior that accommodates ideal sleep over a period is imperative to holistic wellness. Moreover, sleep deprivation has a myriad of health implications that interferes with adaptive performance and behavior in everyday life.

Despite all of that, many of us lead lifestyles that fail to accommodate the need for adequate rest. That is probably both a cause and consequence of a lack of cultural precedent regarding sleep.

Why A Sleep Schedule Could Change Your Life

Our culture does not accommodate our need for sleep. An example that illustrates that is encapsulated by the crass cliché “I’ll sleep when I’m dead,” an ignorant and maladaptive sample of wisdom that neglects to acknowledge the holistic nature of wellness.

That saying seems to suggest that sleeping is both unimportant, and comparatively less necessary than other conditions of being – which is disingenuous. There are ample fascinating psychological theories that might explain our collective inability to foster a value for sleep.

Perhaps we perceive sleep as anti-social, and therefore cultivate a negative connotation. Might the notion of being unconscious be unsettling to those of us who fear the unknown, and ultimately death?

A more objective theory acknowledges the ambiguity in our scientific literature about sleep that translates to mainstream culture, which makes it difficult to form dependable narratives that we might find meaningful or relatable.

Regardless, it is unhelpful that cultural sleep wisdom is comprised of countermeasures, not proactive methods and solutions.

Manifest Implications of Sleep Architecture

The neural chemical reactions during the sleep cycle have real-life consequences. During both sleep stages, the brain undergoes processes that inform the quality of many sensations we experience in our waking state. These include creativity, memory, problem solving, awareness, recollection and emotion.

Those sensations are energy dependent, and energy is synthesized and stored in the brain. When we aren’t preoccupied by being conscious, the brain can effectively use and save energy during sleep to perform neurological housekeeping. Perhaps that is the reason we might feel refreshed after a period of adequate sleep.

The brain needs the ability to restore itself, considering it uses the most energy of any organ in the body. During sleep, energy is preserved, nutrients and hormones are synthesized, and toxins are removed from the central nervous system.

Some Good Healthy Sleep Hygiene Tips

There are many ways that we can help ourselves sleep better. While agency is limited during sleep, we can facilitate ideal conditions for ourselves both prior and subsequent to sleeping. Sleep has an ideal ecosystem that is achieved through alterations to one’s environment, which creates an internal body condition that facilitates it.

For instance, heart rate needs to slow down, internal body temperature needs to decrease, and energy needs to be preserved. These can be achieved by avoiding strenuous, adrenalizing activity, and by avoiding eating beforehand.

Sleep is also promoted by creating consistent sleeping conditions every night, whereby the integrity of our internal clocks is maintained.

Napping is also a reasonable solution to lost sleep because it is objectively preferable to achieve more sleep than less. Napping can resolve certain behavioral and cognitive issues associated with sleep deprivation, unlike conventional stimulants which tend to temporarily fend off drowsiness.

It’s important to note that some individuals who consistently experience inadequate sleep might have a sleep disorder. A common disorder such as insomnia can probably be resolved through alterations to an individual’s habits and behaviors.

Otherwise, sleep disorders such as parasomnias and sleep apnea might require medical or psychological intervention.

Evolution and the Problem in Getting Inadequate Sleep

What might happen if we become accustomed to inadequate sleep to such an extent that sleep related disorders become a norm that we must adapt to? It might be argued that we have already begun that process by through the consequences of ineffectual sleep. So, that rather dystopian future scenario doesn’t seem a stark deviation from our current societal trajectory.

It’s mysterious to wonder what would happen if sleep were to be eliminated from human experience. If we were to survive, which seems unlikely, life would be fundamentally different. In fact, we would probably need to evolve a new means of coping with the process of living, which seems impractical.

There would be profound biological fallout if we didn’t sleep. In addition to a depletion of energy allocation and conservation, the ability of the brain to instigate other essential bodily functions would be incapacitated. It’s also probable that there would be an increase in mental illness, among other afflictions.

It’s strange that sleep is often taken for granted considering how significant it is to our health. Imagining a scenario where sleep doesn’t exist might serve as a forewarning about our current course. Despite our best efforts to ignore it, we cannot live without sleep. There are many widespread societal and cultural trends that have proven to be correlated with a lack of adequate sleep.

For example, both the accessibility and contents of technology have arrested our time and attention away from sleep. In addition, many of us are increasingly bored and distracted, and mental illness is more prevalent. It’s indisputable that a lack of sleep is an active and probably malicious variable in relation to many of these scenarios, especially considering the role sleep plays in emotional regulation.

Adequate sleep has never been harder for us to achieve than it is today. Existence is more complicated than it used to be, and it is in constant competition with sleep as a result. That conflict is bolstered by an ignorant and unhealthy societal and cultural antagonism toward sleep.

Final Words

The consequences of inadequate sleep are reflected in many problems in society, especially relating to mental health. Addressing sleep needn’t be complicated, and it would certainly reflect an overall improvement in our health. So, what might it take for our culture to take sleep seriously?

An impediment to our understanding sleep better might be that we assume sleep happens on an involuntary basis. While processes occur during sleep that are both involuntary and predominantly unconscious, sleep is a process that necessitates mental fortitude and discipline the initiate effectively every night.

So, perhaps if we change our mindset, and begin to view sleep as a voluntary process that we have control over, we might find ourselves within greater proximity to both adequate sleep and solutions to sleep related problems. You can keep visiting the FitKitchen website as we will keep this post updated with more information on the topic.

In terms of the true cost, a meal prep service will save you money. This option takes the guesswork and effort out of planning/shopping while guaranteeing a wide variety of chef-prepared, healthy, and high-quality meals. But beyond these practical benefits, a meal prep service can bring such a unique experience to the everyday, giving you a restaurant experience without the bill or waste. Simple but high impact, this will completely alter the way you approach your meals.

Meal prep services often get labelled as a luxury for the financially well-off when comparing them to grocery shopping. Alternatively, when choosing for convenience individuals might opt to order food from an app like Skip the Dishes or dine at a restaurant instead of using a meal prep service, assuming that the price tag will be the same. There are so many hidden costs to consider when making decisions about your weekly meals however, and it calls for a deeper dive into the true cost of these different options.

Comparing the Nickels and Dimes

The price of grocery shopping varies widely depending on the store chosen and type of product purchased but more than likely, grocery shopping and prepping your own food is going to show a lower charge on your credit card compared to delivery, dining out, or a meal prep service.

Delivery or dining out on the other hand, can be very costly. Despite the assumption that a Skip the Dishes meal might be equivalent to a meal prep service (they’re both takeout after all), the tip and/or delivery fee for restaurant takeout can quickly show a much higher bill. Individuals opting for these solutions to scratch their convenience-itch are paying a lot more than they need to be.

All other things being equal, we can safely say that grocery shopping and meal prepping your own meals will likely cost less than a meal prep service. And delivery or dining out will likely cost more.

But this is all about the true cost…so how do we calculate that?

The Hidden Costs

The true cost of any ongoing diet decision made extends far beyond the price tag and we need to consider the hidden costs.

First up is time. Delivery or dining out can save you time, while grocery shopping falls flat on its face in this category. The time required to plan, grocery shop, and prep meals is huge – using conservative estimates, meal planning takes 2 hours per week, grocery shopping takes 1 hour per week, and preparing/cooking meals takes 7 hours per week (1 hour per day for all meals). That’s 10 hours every single week that you can’t get back. Compare this to a meal prep service which requires time spent ordering online and then heating up some of the meals – both of which are negligible at just a few minutes per week.

Next up, ingredient quality. This one is in your control when grocery shopping, but it will mean a heftier bill, and the delivery or dining out options may shine or fall flat depending on the restaurant. A meal prep service guaranteeing fresh, local ingredients will provide consistent quality at every meal which can be much harder to guarantee with other options.

Waste is a large hidden cost for both delivery or dining out and grocery shopping options. There is a shocking amount of food wasted when grocery shopping because calculating the exact quantity you’ll eat is hard (who doesn’t leave the lettuce in the produce drawer until it is simply too far gone?). Delivery and dining out are also notoriously wasteful. Portions may be huge with a lot of filler items (fries, questionable fruit, etc.) being thrown out after each meal. A meal prep service on the other hand means you receive a meal designed for the number of people eating and what’s more, its designed with your diet needs in mind; you won’t go hungry or have leftover wasted items.

The final hidden consideration: what is the cost to your health of choosing any of these options? While this is up to you when grocery shopping, delivery or restaurant meals are often extremely unhealthy – they’re designed for the experience, the splurge – and with no consideration for macros or optimum energy. A meal prep service provides only balanced, macro-conscious meals with full plans considering goals and lifestyle to design appropriate meals.

Add it All up

When we look at these hidden costs, grocery shopping might fulfill the quality ingredient and health categories, but it puts the onus completely on the shopper; meanwhile delivery or dining out only fulfil the time category. Both lose when it comes to waste. A meal prep service is the only one that wins all four hidden cost categories.

So, you need to weigh the price tag vs. the true cost of any of these dietary decisions. One good way to define the best option is to determine how much an hour of your time is worth and decide if the cost savings of grocery shopping is worth the 10 hours you spent compared to a meal prep service option. At $50/hour, doing your own shopping and meal prep/cooking/cleaning will cost you $500/week in time. Compare this to the (lower) price attached to a weekly meal prep service and consider if it might be time for a switch.